Zone 2 Training: What It Is, How to Find Your Zone, and Why It Works
Zone 2 is easy, conversational cardio at roughly 60–70% of max heart rate. How to find your Zone 2 heart rate, how much to do each week and the benefits.
The short answer
- Zone 2 is easy, steady cardio: often described as 60–70% of your maximum heart rate, or a pace where you can still hold a conversation.
- Researchers define it more precisely as just below your first lactate (or ventilatory) threshold, which a lab test can find.
- It's popular because it builds aerobic fitness with less fatigue and injury risk, so you can do more of it.
Zone 2 has gone from a niche endurance-coach term to one of the most-searched training ideas online. Strip away the hype and it's simple: a lot of your cardio should feel genuinely easy.
What is Zone 2?
Heart-rate training splits effort into zones, usually five, from very easy to all-out. Zone 2 is the second: easy, steady work you could keep up for a long time. A common definition is 60–70% of your maximum heart rate (CBC News).
Scientists use a more precise definition. A 2025 expert panel in the International Journal of Sports Physiology and Performance agreed Zone 2 should sit just below the first lactate or ventilatory threshold, the point where your body starts relying noticeably more on carbohydrate and your breathing picks up (IJSPP, 2025). The same panel noted that many of the benefits aren't unique to Zone 2 and can happen at slightly higher or lower intensities too.
How to find your Zone 2
1. The talk test (no gadgets needed)
You should be able to speak in full sentences, though you'd notice you're exercising. If you can sing, go a bit harder. If you can only get out a few words, slow down.
2. Heart rate estimate
Estimate your max heart rate as 220 minus your age, then take 60–70% of it. This formula is a rough average and can be off by quite a bit for individuals, so use the talk test as a cross-check.
Zone 2 heart rate by age (estimate)
3. Lab testing
A lactate or gas-exchange test finds your actual thresholds. It's the most accurate option but rarely necessary unless you're training seriously for endurance events.
Benefits of Zone 2 training
Toronto cardiologist Dr. Kim Connelly told CBC that Zone 2 exercise may help lower blood pressure and cholesterol, help with weight and diabetes, and protect against heart disease and stroke, with a lower risk of injury than harder training (CBC News). Exercise physiologists also point to aerobic adaptations, like better mitochondrial function, and to the fact that easy sessions are easy to recover from, so you can train more often.
How much Zone 2 should you do?
Canada's movement guidelines recommend at least 150 minutes of moderate-to-vigorous aerobic activity per week (CSEP). A common approach among endurance coaches is to keep most of your cardio easy and only a small portion hard. One exercise physiologist quoted by CBC suggests about 80% of your week in lower zones and 20% in higher zones.
- Beginners: start with about 30-minute sessions, three times a week.
- Building up: add 5 minutes per session each week, and make one session a little longer.
- Mix it in: keep one harder session (intervals or a tempo run) if you want speed as well.
Zone 2 workouts beyond running
Any steady activity works: brisk walking (especially uphill), cycling, rowing, swimming, the elliptical or hiking. If running keeps pushing you out of Zone 2, a brisk incline walk is a great alternative. New to running? Start with Couch to 5K.
Frequently asked questions
What heart rate is Zone 2?
A common estimate is 60–70% of your maximum heart rate (estimated as 220 minus age). For a 35-year-old, that's about 111–130 beats per minute. Individual zones vary, so check with the talk test.
Is walking Zone 2?
Brisk walking, especially uphill, can be Zone 2 for many people, particularly beginners. If you can talk but notice you're working, you're probably in the right range.
Does Zone 2 burn fat?
At easy intensities, a larger share of your energy comes from fat, but your overall calorie deficit is what matters most for weight loss. Zone 2's real advantage is that it's easy enough to do often.
How long does it take to see results from Zone 2?
Many people notice easier runs and a faster pace at the same heart rate within 6–12 weeks of consistent training.
Sources
- CBC News. How trendy Zone 2 workouts can boost heart health and happiness
- What is "Zone 2 Training"? Experts' viewpoint on definition, training methods, and expected adaptations. Int J Sports Physiol Perform (2025), doi:10.1123/ijspp.2024-0303
- Canadian 24-Hour Movement Guidelines for Adults (CSEP)
This article is general information, not medical advice. If you have a health condition, are pregnant, or take medication, talk to your doctor or a registered dietitian before changing how you eat or train.
